Frames from Coach Cole's demo in the Corebound videos.
Setup
Bench against a wall so it can't slide. Sit with your upper back on the edge, and roll the dumbbell onto your hips. A folded towel helps.
Step by step
- Upper back on the bench edge, dumbbell across your hips.
- Chin tucked, ribs down.
- Drive up until shins are vertical, squeeze one second.
Cole's tip
Tuck your chin and look forward, not at the ceiling. Your ribs stay down and the glutes finish the rep, not your lower back.
Common mistakes
- Overarching the lower back at the top.
- Feet too far forward.
- Bench under your neck instead of your shoulder blades.
Make it easier or harder
Easier option
Bodyweight hip thrust or floor glute bridge.
Harder option
Heavier dumbbell, or single-leg.
Variations in the programs
Hip Thrust
In Calisthenics
- Upper back on the bench edge
- Chin tucked, ribs down
- Shins vertical at the top, squeeze one second
Easier: Floor glute bridge · Harder: Dumbbell on the hips, or single-leg
Safety
- Brace the bench against a wall so it can’t slide.
- Pad the dumbbell with a folded towel across your hips.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
